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Pumpkin seeds are the healthiest seeds to eat: dietitians

They are squashing this long-standing debate.

Two New York-based dietitians declared pumpkin the healthiest seed, thanks to its zinc, iron, protein and fiber content.

“Pumpkin seeds are truly a super seed because they benefit the body in so many ways,” Samantha Cassetty and Natalie Rizzo wrote Thursday on Today.com.


“Pumpkin seeds are truly a super seed because they benefit the body in so many ways,” explain Samantha Cassetty and Natalie Rizzo. Adobe Stock

The couple noted that one ounce of unsalted pumpkin seeds contains 160 calories, 8 grams of protein, 14 grams of fat, 4 grams of carbohydrates and 2 grams of fiber.

Cassetty and Rizzo pointed out that pumpkin seeds provide 18 percent of the daily value of zinc, 13 percent of the daily value of iron, and 37 percent of the daily goal of magnesium in a single serving.


1 ounce of unsalted pumpkin seeds contains 160 calories, 8 grams of protein, 14 grams of fat, 4 grams of carbohydrates, and 2 grams of fiber.
1 ounce of unsalted pumpkin seeds contains 160 calories, 8 grams of protein, 14 grams of fat, 4 grams of carbohydrates, and 2 grams of fiber. sriba3 – stock.adobe.com

Zinc supports our immune system and helps heal wounds. Iron is needed to produce healthy red blood cells and fuel immune cells. Magnesium, on the other hand, plays a key role in maintaining heart health and brain function.

“Pumpkin seeds are also valued for their plant sterol content,” Cassetty and Rizzo added. “These natural compounds mimic cholesterol, so they compete with cholesterol for absorption, which can help lower your cholesterol levels.”

Ranking pumpkin as the most popular seed in March, dietitian Jillian Kubala praised its “nutty, subtly sweet taste” and its magnesium, copper, zinc and iron content.

1 ounce of pumpkin seeds provides 40% of the daily value of copper, which helps the body produce energy, build red blood cells, and form connective tissue.

“Pumpkin seeds are low in carbs but high in plant-based protein and heart-healthy fats, making them a good choice for those following plant-based or low-carb eating habits,” Kubala wrote for Health.com.

Honorable mentions go to chia seeds for their fiber, sunflower seeds for their rich vitamin E, a powerful antioxidant, sesame seeds for their abundance of magnesium, flax seeds for their heart benefits, and seeds hemp for their protein content.

New York Post

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